Fruits and vegetables are indispensable components of our daily meals. However, eating them as whole foods can be difficult. The good news is we can still gain their benefits by adding cold-pressed juices to our diet.
Cold-press juicing makes it easier to get that nutrient and energy boost. It strengthens our bodies and immune systems to fight several diseases. Best of all, cold-pressed juices are delicious and refreshing.
But what do studies say about cold-press juicing? How can you effectively incorporate it into your daily meals?
Let’s answer these by identifying some of the science-backed benefits of cold-pressed juices.
What are the Benefits of Cold-Pressed Juices?
Cold-press juicers are compact kitchen appliances that slowly crush fruits and vegetables to extract their juices and strip most of the solid matter.
Some people may be sceptical about this juice extraction method, considering they can eat whole fruits and vegetables. Also, ready-to-drink juices are available anywhere.
So, why consider the cold press option?
1. It provides high doses of nutrients.
Compared with traditional blenders and juicers, cold-press juicing works without heat and oxygen, preserving the nutrients and antioxidants in fruits and vegetables.
While you can eat raw fruits or veggies as a nutrient source, the body still needs to process them before absorption. Moreover, squeezing in as much solid or uncooked produce in a whole day’s diet is hard.
On the other hand, liquid cold-pressed juices are ready for absorption. Also, you can pack a lot of fruits and vegetables in one drink without feeling too full.
Numerous studies support this by concluding that cold-pressed juices can help reduce the risks of various diseases.
For example, Hyson and colleagues (2000) found that apple juice can reduce bad cholesterol and blood pressure, lowering the risk of coronary heart disease.
Esfahani and team (2011) also concluded that mixed fruit and vegetable juice blends are ideal complements to the daily diet.
Their study noted that juices or concentrates increase the levels of vitamins and folate, enhancing the participants’ heart health, immunity, and endothelial function.
A 2006 research also linked fruit and vegetable juice intake to the delayed onset of Alzheimer’s disease.
2. It promotes healthy digestion.
One of the downsides of cold-press juicing is it takes out most of the solid matter or fibre content in fruits or vegetables.
You’ll see this when juicing celery, for example. One compartment of your juicer contains all the stringy pulp, while the other has the juice.
However, despite the low fibre content, cold-pressed juices can still benefit the gut through their natural digestive enzyme content.
Here are some fruits you can juice for better digestion:
- Banana has amylase and glucosidase enzymes that break down complex carbohydrates into sugars. Ripe mangoes also contain the enzyme amylase.
- Pineapple contains the enzyme bromelain that promotes the breakdown and absorption of proteins (Roxas 2008).
- Kiwi has actinidain, a protease that breaks down proteins into smaller amino acids. It also aids the gut by reducing bloating and relieving constipation (Drummond and Gearry 2013).
- Avocado has the enzyme lipase (also produced by the pancreas) that breaks down fat into more absorbable fatty acids and glycerol (Tursi et al. 1994).
3. It helps with weight loss or maintenance.
Healthy eating and exercise are the most vital elements of successful weight loss. However, drinking cold-pressed juices can also benefit your fitness goals.
For instance, you can drink a glass of cold-pressed juice instead of grabbing processed snacks when food cravings strike.
It can effectively curb your hunger. Moreover, your drink will only contain natural sugars that won’t affect your healthy diet plan.
Cold-pressed fruit and vegetable juices are low in calories, making them helpful in losing weight.
Their low-calorie nature also explains why you should not use cold-pressed juices as a meal replacement.
Researchers Obert and team (2017) noted that juice fasting or detoxification diets may initially lead to fast weight loss.
However, once you return to eating regular meals, you will regain all that lost weight just as quickly.
Here are some better weight-loss habits:
- Drink cold-pressed juices before eating your main meals. That way, you control your hunger and eat reasonable food portions.
- Do not rely on cold-pressed juices alone. It is not a sustainable habit and can only lead to yoyo dieting. Complement your healthy juices with a balanced diet always.
Check out our cold-pressed juice recipes for ideas. Our green juice with kale and carrot juice with ginger are excellent additions to your weight loss plan.
4. It makes you feel and look good.
Fresh juices are hydrating. Also, knowing that you are drinking something healthy can make you feel better.
However, studies correlated this feel-good effect of juices to their antioxidative properties. Specifically, researchers said that fruits and vegetables have components contributing to healthy skin and ageing.
For instance, carrots have beta-carotene and Vitamin C that protect the skin from damage. Vitamin C also encourages collagen production for better-looking skin.
Pomegranate is also rich in antioxidants like flavonols, tannins, phenolic acids, and lignans. One study showed that drinking pomegranate juice can help reduce UV skin damage.
Another research by Kumar and colleagues (2019) also noted that grape juice has polyphenols that work as stress-relieving and anti-ageing agents.
FAQs About Adding Cold-Pressed Juices in the Diet
Here are helpful tips and information on incorporating cold-pressed juices into your daily meals.
1. Is it OK to drink cold-pressed juices every day?
Based on one article reviewed by registered dietitian Kristen Fleming, the general guideline is 177 ml (or 6 oz) of cold-pressed juice daily. You can also limit it to 2 to 3 times a week. Either option should be part of a balanced diet with whole fruits and vegetables. You should also consult a healthcare professional, especially if you have existing health conditions or dietary restrictions.
2. Should I drink cold-pressed juices on an empty stomach?
Licensed nutrition response practitioner Dr Donna Sergi said drinking cold-pressed juices on an empty stomach allows optimum nutrient processing and absorption. She further advised to drink cold-pressed juices 20 minutes before a meal or at least 2 hours after it.
Cold-pressed juices provide many health benefits, so there is no reason why you shouldn’t include them in your diet.
Fresh fruit or vegetable juices can give you a much-needed nutrient boost. These nutritional benefits, in turn, can aid in digestion, help with your fitness goals, and keep you young and energetic.
Remember not to resort to juice fasting or skipping whole fruit and veggies altogether. Always keep your dietary sources healthy and diverse.
Keen on starting your cold-press juicing habit? Check out our cold-press juicer reviews and buying guide to learn your best options.